Barbell Banded Clean Pulls as a Power Developer

[xagunos]

If the goal is to train triple-extension explosion for T&F athletes, is there any reason to go beyond clean pulls?

It doesn't really make sense to me to teach Olympic lifting (even the power variants of the clean and snatch) to athletes simply looking to improve power.

 

[Antti]

I'm sorry, what exactly is the question? The catch? What do you mean with banded?

I do agree that just the pull would likely be of great benefit alone.

However, it depends. In T&F an obvious example would be different jerks for throwers.

We could also ask whether it makes sense to just develop the triple extension and concentric power if we can add in development of eccentric power, deceleration, which is evidently useful in a multitude of sports.

 

[xagunos]

I'm sorry, what exactly is the question? The catch? What do you mean with banded?

I do agree that just the pull would likely be of great benefit alone.

However, it depends. In T&F an obvious example would be different jerks for throwers.

I was just curious if the more complex Olympic lifts were of any value in comparison to simpler clean pulls (naked or with bands on bar e.g. Westside Barbell style).

I completely agree that Jerks make sense for throwers. Power > Split in this case.

 

[Antti]

I was just curious if the more complex Olympic lifts were of any value in comparison to simpler clean pulls (naked or with bands on bar e.g. Westside Barbell style).

I completely agree that Jerks make sense for throwers. Power > Split in this case.

It appears my edit of the eccentric power development happened while you answered my post. That is one point.

It all depends on the athlete in question. Even if some may benefit from many Olympic lift variations, it may be that some develop all the power they need from their specific sport or some other exercises like throws so that they only need to work on absolute strength in the weight room.

When it comes to bands with Olympic lifts, I have to admit that I can't seem to grasp their use and would love to be illuminated on the matter.

 

[xagunos]

It appears my edit of the eccentric power development happened while you answered my post. That is one point.

It all depends on the athlete in question. Even if some may benefit from many Olympic lift variations, it may be that some develop all the power they need from their specific sport or some other exercises like throws so that they only need to work on absolute strength in the weight room.

When it comes to bands with Olympic lifts, I have to admit that I can't seem to grasp their use and would love to be illuminated on the matter.

One of the beauties of clean pulls is that you can utilize timed eccentrics (similar to an RDL) which cannot be done with cleans or snatches.

Bands make no sense for cleans or snatches in my opinion but with clean pulls where the bar path is pretty much completely vertical, I think they can be beneficial.

I personally like bands for deadlifts and clean pulls because it makes the entire ROM difficult. The hardest part of a pull tends to be the beginning and it gets easier as you extend the hips (ascending strength curve). It's no different than a squat, bench or strict OHP where the most difficult range is the bottom portion. If the goal is to have force production high as possible throughout the whole ROM, bands can help since you have to fight them the entire concentric.

Also nothing more fun than the Parkinson's you get doing banded slow eccentrics LOL.

 

[Hardartery]

One of the beauties of clean pulls is that you can utilize timed eccentrics (similar to an RDL) which cannot be done with cleans or snatches.

Bands make no sense for cleans or snatches in my opinion but with clean pulls where the bar path is pretty much completely vertical, I think they can be beneficial.

I personally like bands for deadlifts and clean pulls because it makes the entire ROM difficult. The hardest part of a pull tends to be the beginning and it gets easier as you extend the hips (ascending strength curve). It's no different than a squat, bench or strict OHP where the most difficult range is the bottom portion. If the goal is to have force production high as possible throughout the whole ROM, bands can help since you have to fight them the entire concentric.

Also nothing more fun than the Parkinson's you get doing banded slow eccentrics LOL.

I am going to start off with the disclaimer that I am not being mean or nasty with this response, but I am going to be honest and hopefully helpful.
Bands are a lousy idea for anything explosive like an O-lift or variation thereof. The increasing tension over the course of the lift to teach continued power through the whole ROM is a fine idea. even in a Clean Pull it's a lousy idea, honestly. It teaches rigidity and wrong bracing after the pull. You really want the opposite, going from extension to a completely opposite position for a catch or whatever else is going on. Speaking from experience, my body does not like or want to drop into a ctch from the pull - it simply extends and locks out rigid which sucks for everything except a Muscle Clean or a Continental.
As far as track athletes go, this ability to transition from explosion to new position would seem extremely valuable to any T&F athlete. The control over the muscles to go from full contraction to rest and fire again would seem endlessly useful. At the finish of the Clean Pull, I would expect that the last thing you would want is higher tension on the bar at the point you stop pulling. That bar popping from your hands or yanking you down in an uncomfortable and bio-mechanically bad deceleration would seem less than ideal. The act of the O-lifts promotes explosive power production in a way that other more static lifting does not. It is moreabout neural conditioning in that regard than specific muscle or plane development.

 

[xagunos]

I am going to start off with the disclaimer that I am not being mean or nasty with this response, but I am going to be honest and hopefully helpful.
Bands are a lousy idea for anything explosive like an O-lift or variation thereof. The increasing tension over the course of the lift to teach continued power through the whole ROM is a fine idea. even in a Clean Pull it's a lousy idea, honestly. It teaches rigidity and wrong bracing after the pull. You really want the opposite, going from extension to a completely opposite position for a catch or whatever else is going on. Speaking from experience, my body does not like or want to drop into a ctch from the pull - it simply extends and locks out rigid which sucks for everything except a Muscle Clean or a Continental.
As far as track athletes go, this ability to transition from explosion to new position would seem extremely valuable to any T&F athlete. The control over the muscles to go from full contraction to rest and fire again would seem endlessly useful. At the finish of the Clean Pull, I would expect that the last thing you would want is higher tension on the bar at the point you stop pulling. That bar popping from your hands or yanking you down in an uncomfortable and bio-mechanically bad deceleration would seem less than ideal. The act of the O-lifts promotes explosive power production in a way that other more static lifting does not. It is moreabout neural conditioning in that regard than specific muscle or plane development.

I completely respect your honesty and zero hard feelings!

Like I said, it makes no sense to utilize bands for any Olympic lift variant where a "catch" is included but in regards to the clean pull, may you elaborate on what you mean regarding the "rigidity and wrong bracing after the pull"?

 

[Antti]

One of the beauties of clean pulls is that you can utilize timed eccentrics (similar to an RDL) which cannot be done with cleans or snatches.

Bands make no sense for cleans or snatches in my opinion but with clean pulls where the bar path is pretty much completely vertical, I think they can be beneficial.

I personally like bands for deadlifts and clean pulls because it makes the entire ROM difficult. The hardest part of a pull tends to be the beginning and it gets easier as you extend the hips (ascending strength curve). It's no different than a squat, bench or strict OHP where the most difficult range is the bottom portion. If the goal is to have force production high as possible throughout the whole ROM, bands can help since you have to fight them the entire concentric.

Also nothing more fun than the Parkinson's you get doing banded slow eccentrics LOL.

I'm not sure if the ballistic really gets easier by the end. First of all, more force should be used later in the lift for optimal results. And there is no need to decelerate like on standard gym lifts so we try to exert as much force as we can as long as we can. I would also be very wary of the bands messing up the technique, even if we consider it used on a variation and not the competition lift per se.

I can see the band teach one to accelerate more or keep accelerating until the end like on every lift. However, what I also really like about the bands generally is the overspeed eccentric. I'm not sure if it works as well with the OL variations as with the powerlifts and the like.

 

[Hardartery]

I completely respect your honesty and zero hard feelings!

Like I said, it makes no sense to utilize bands for any Olympic lift variant where a "catch" is included but in regards to the clean pull, may you elaborate on what you mean regarding the "rigidity and wrong bracing after the pull"?

Okay. Maximum tension is at the top of the ROM, so the second you stop pulling the bar stops and rapidly accelerates in the opposite direction. This means that you are now either letting it sinply slam down at greater than the force of gravity, and quite frankly risking you knee caps and shins, or trying to control that. If you are trying to control it, you are going to be very contracted and locked up as soon as the pull ends, as opposed to relaxed and fluid. This is going to carry ober as a learned response in other things and interfere with muscle action following hard contractions. You wouldn't want a Long Jumper being a stiff robot following launch, for exampe.

 

[xagunos]

Okay. Maximum tension is at the top of the ROM, so the second you stop pulling the bar stops and rapidly accelerates in the opposite direction. This means that you are now either letting it sinply slam down at greater than the force of gravity, and quite frankly risking you knee caps and shins, or trying to control that. If you are trying to control it, you are going to be very contracted and locked up as soon as the pull ends, as opposed to relaxed and fluid. This is going to carry ober as a learned response in other things and interfere with muscle action following hard contractions. You wouldn't want a Long Jumper being a stiff robot following launch, for exampe.

I use straps for clean pulls and I definitely think that if I didn't, it would be a greater risk that the bar would come crashing down like you're saying.

When I have done this personally, it's a fast first pull, a very rapid second pull and controlled eccentric on the first pull down. Maybe I am better off not using bands for the lift but I feel like the key is choosing the right loading as well as the weight-band tension ratio. I don't use a ton of band tension but just enough to feel it throughout the whole ROM.

 

[Kenny Croxdale]

It doesn't really make sense to me to teach Olympic lifting (even the power variants of the clean and snatch) to athletes simply looking to improve power.

Power Development

Olympic Movements, especially Olmpic Pulls, are a staple exercise for sports that are dependent on increasing Power.

Olympic Movements For Power

Olympic Pull produce some of the highest Power Outputs in sports.

During Entire Snatch or Clean Pull Movements:
34.3 w/kg Men
21.8 w/kg Women

Second Pulls:
52.6 w/kg Men
39.2 w/kg Women

Squat and Deadlift:
12 w/kg Men
Source: Dr. John Garhammer, National Strength and Conditioning Research Journal.

Other Power Training Movements

1) Heavy Kettlebell Swings

Working up to loads that are one-third of body weight to close to body weight Kettelebell Swings.

Based on reserach by Dr. Bret Contreras, the Power Output with these Kettlebells Swings rival the Olympic Movements; information on this has been posted multiple time on StrongFirst.

2) Trap Bar Jumps

Research has demonstrated this method, as well, rivals the Power Output of Olmpic Movements.

Essentially, a Trap Bar Jump simulate an Olympic Pull.

if we can add in development of eccentric power, deceleration, which is evidently useful in a multitude of sports.

Stretch Reflex Eccentric Training

The Kettlebell Swing is one of the best for developing the Stretch Reflex; allowing the load to drop into the hole and elicits and develops the Stretch Reflex.

absolute strength in the weight room.

The Foudation of Power...

is built in Maxumum Stregth.

That is espeically true for Novice LIfters; an increase in Maximum Strength automatically increase their Power and Speed.

Advance Lifter need to maintain and increase Maximum Strength to increase Power Output.

clean pulls where the bar path is pretty much completely vertical,

Olympic Pull Bar Path Trajecory

The Bar Path isn't vertical...

it makes no sense to utilize bands for any Olympic lift variant where a "catch"

The Catch

The Catch in the development of Power in an Olympic Pull doesn't make much senes. No Power is being developed, since it is at the apex of the movement and the bar is falling, not accelerating upward.

Descending Strength Curve

Since an Olympic Pull has a Descending Strength Curve (easier at the bottom, harder at the top), it is questionalbe how effective attatching bands are.

Reverse Loaded Banded Olympic Lift Pulls

However, one of the things I found in performing Reverse Loaded Banded Olympic Pull was that it allowed for a greater load to be pulled higher; a greater overloading of the Traps occured.

I would also be very wary of the bands messing up the technique,

Technique Development

As Antti noted, a steady diet of Band Olmpic Movement modifies Technique.

However to reiterate, one benefits from Banded Olmpic Pulls is top end loading of the Traps.

Band Loaded Kettlebell Swings

Banded Kettlebell Swings is a great movement that ensures greater Power Development through a greater range of the movement.

Kettlebells are an excellent metod of increasing Power Develpment; providing the right loading is chosen.

Kettlebells Swing have a lower learning curve and also are effective at developing the Stretch Reflex.

Kettlebell Swings along with Trap Bar Jumps are two Power Training Movement you might also want to consider, along with Olympic Pulls.

There is also a faster learning curve with Trap Bar Jumps compared to Olympic Pulls.

 

[xagunos]

Power Development

Olympic Movements, especially Olmpic Pulls, are a staple exercise for sports that are dependent on increasing Power.

Olympic Movements For Power

Olympic Pull produce some of the highest Power Outputs in sports.

During Entire Snatch or Clean Pull Movements:
34.3 w/kg Men
21.8 w/kg Women

Second Pulls:
52.6 w/kg Men
39.2 w/kg Women

Squat and Deadlift:
12 w/kg Men
Source: Dr. John Garhammer, National Strength and Conditioning Research Journal.

Other Power Training Movements

1) Heavy Kettlebell Swings

Working up to loads that are one-third of body weight to close to body weight Kettelebell Swings.

Based on reserach by Dr. Bret Contreras, the Power Output with these Kettlebells Swings rival the Olympic Movements; information on this has been posted multiple time on StrongFirst.

2) Trap Bar Jumps

Research has demonstrated this method, as well, rivals the Power Output of Olmpic Movements.

Essentially, a Trap Bar Jump simulate an Olympic Pull.



Stretch Reflex Eccentric Training

The Kettlebell Swing is one of the best for developing the Stretch Reflex; allowing the load to drop into the hole and elicits and develops the Stretch Reflex.



The Foudation of Power...

is built in Maxumum Stregth.

That is espeically true for Novice LIfters; an increase in Maximum Strength automatically increase their Power and Speed.

Advance Lifter need to maintain and increase Maximum Strength to increase Power Output.


Olympic Pull Bar Path Trajecory

The Bar Path isn't vertical...

View attachment 13574


The Catch

The Catch in the development of Power in an Olympic Pull doesn't make much senes. No Power is being developed, since it is at the apex of the movement and the bar is falling, not accelerating upward.

Descending Strength Curve

Since an Olympic Pull has a Descending Strength Curve (easier at the bottom, harder at the top), it is questionalbe how effective attatching bands are.

Reverse Loaded Banded Olympic Lift Pulls

However, one of the things I found in performing Reverse Loaded Banded Olympic Pull was that it allowed for a greater load to be pulled higher; a greater overloading of the Traps occured.



Technique Development

As Antti noted, a steady diet of Band Olmpic Movement modifies Technique.

However to reiterate, one benefits from Banded Olmpic Pulls is top end loading of the Traps.

Band Loaded Kettlebell Swings

Banded Kettlebell Swings is a great movement that ensures greater Power Development through a greater range of the movement.

Kettlebells are an excellent metod of increasing Power Develpment; providing the right loading is chosen.

Kettlebells Swing have a lower learning curve and also are effective at developing the Stretch Reflex.

Kettlebell Swings along with Trap Bar Jumps are two Power Training Movement you might also want to consider, along with Olympic Pulls.

There is also a faster learning curve with Trap Bar Jumps compared to Olympic Pulls.

Ok so let's ditch the bands then and go free weight. I would try the reverse band method for fun but I don't have the set-up for it.

A steady diet of clean pulls and heavy KB swings seem to be the most bang for buck power promoting exercises.

Do you think clean pulls beat trap bar work being that the bar is in front of the body recruiting more posterior chain?

 

[Kenny Croxdale]

Do you think clean pulls beat trap bar work being that the bar is in front of the body recruiting more posterior chain?

Posterior Chain Loading

Since the bar in a Clean is out in front of you more than with Trap Bar Jumps, the Clean is going to engage the Posterior Chain slight more.

If someone is interested with a Power Movement that engages the Posterior to a greater degree, the Kettlebell Swing is going to be more effective than a Clean.

While the the bar path in a Clean isn't performed in a completely vertical path, Olympic Pulls are vertical in regard to jumping up into the air.

The Horizontal Force

Horizontal Movements engage the Posterior Chain more, as with the...

Kettlebell Swing

This hip hinge movement is a dominated Post Chain Exercise.

Heavy Kettlebell Swings

Are Heavy Kettlebell Swings Better Than Deadlifts?

Heavy kettlebell swings could be the best damn posterior chain exercise you're not doing, possibly even better than deadlifts! Here's why.

www.t-nation.com

Style	Load (lbs)	Peak Vertical Force (N)	Peak Horizontal Force (N)
Squat Style	70	2,170-2,349	166-182
Squat Style	140	2,431-2,444	278-353
Hip Hinge Style	70	1,935-2,140	340-402
Hip Hinge Style	140	2,325-2,550	499-520

Heavy Hip Dominant Swings, Horizontal Force Production, and Sprint Speed​

As you can see by the chart, the hip-hinge style swing generates much more horizontal forces than the squat style swing due to the more aggressive hip action. In fact, with the heaviest loads, you not only get more vertical force production, but you get 50% more horizontal force production, which is very significant.

Elite sprinters are able to generate large amounts of net horizontal force at high velocities, and faster speeds are all about the hips, so it's logical to assume that rapid, forceful kettlebell swings done in an RKC-style fashion would help sprinters attain greater speeds.

Sprint Power

Sprinter's Posterior Chain (Glutes and Hamstrings) primarily drive Horizontal Force/Speed.

Horses, Chetas, etc have fairly small legs but massive glutes. That is one of the reason they are so fast.

The same is true with Humans...

Researchers reveal large glutes key for sprint speed and performance​

When looking at individual muscles, the gluteus maximus and its size was found to be key for achieving fast speeds.

 

[MikeTheBear]

I will also add to the chorus that for athletes who do not compete in weightlifting, the catch portion is not necessary. I would further argue that non-weightlifting don't even need to pull from the floor. Just start from the hang. Getting around the knees can be tricky, especially for tall athletes.

Bands are probably not needed. The lift is already explosive.

I agree with Kenny that training various weighted jumps are better for training the triple extension. The current thinking in weightlifting is that weightlifters don't actually flex their calves to get up on their toes but that this is a "follow through" of the powerful knee and hip extension. But this is the view of athletes who compete in the sport of weightlifting. Nothing says that, as a strength coach, you can't tell your athletes to focus on plantar flexion.

I also like Kenny's suggestion of possibly using heavy KB swings. Some people just can't do a good clean pull, even talented athletes. For them, a heavy KB swing with its shorter learning curve may be the solution.

 

[mbasic]

I'll weigh in here with my 0.02$.

For a non-Olympic-Weightlifter who isn't going to need to learn the full lifts; the rack or overhead catch is unnecessary.

I'd prefer simple pulls over the power-variants (clean pull over power clean).

Depending on the sport, and body segment lengths of the lifter: probably pulls from the blocks, or the hang as TheBear stated.

Also simple weighted jumps will be easier to execute for the (non-O.W.L) athlete ...will more mimic the speeds of field/court/track movements....and be more natural for them.

I think banded or chained deadlifts or squats are useful, maybe moreso for advanced athletes.
But you would just use those in a normal strength exercise setting (i.e. "non-ballistic"/ not a fast pull) exercise ....as they are already providing an accommodating resistance component. The athlete is already having to add progressively more force thru the ROM of the lift.

I too think calf work is under utilized.

 

[Kenny Croxdale]

I think banded or chained deadlifts or squats are useful, maybe moreso for advanced athletes.
But you would just use those in a normal strength exercise setting (i.e. "non-ballistic"/ not a fast pull) exercise ....as they are already providing an accommodating resistance component. The athlete is already having to add progressively more force thru the ROM of the lift.

Bands And/Or Chains with Traditional Strength Movements

As you indicated, attaching Bands and/or Chains in Traditional Stregth Movements like the Squat, Deadlift and the Bench Press, allows for the muscles to be overloaded and trained through a greater range of the movement.

In training these Traditional Strength Movements. without Bands and/or Chains, the overload only occurs in the bottom few inches (first third) of the movement.

The remaining part of those Non-Accommodating Movement is underloaded; not completed trained nor developed.

Movement Speed

The Movement Speed when performing Accommodating Reistance with Traditional Strength Exercises is to push or pull the bar with as much Speed, Power and Force as possible. Doing so innervates and develop the Fast Twitch Muscle Fiber.

"The Intent" With Heavy Loads

Even with Heavy Loads, "The Intent" to move the bar fast needs to occur. The objective is to jump or throw the bar into the air.

With Heavy Loads that isn't going to happen. However, "The Intent" to do so engages, works and develops the Fast Twitch Muscle Fiber. Source: McBride, J. M., T. McBride, A. Davie, and R. U. Newton. "The effect of heavy- vs. light-load jump squats on the development of strength, power, and speed." The Journal of Strength and Conditioning Research: 16(1): 75-82. 2002.

"Compensatory Acceleration Training, CAT"

Dr. Fred Hatfield's landmark article from the 1980's, came to the same conclusion.

The key to increasing Maximum Strength with Heavy Loads was to try to explode up with the load.

Lift Less and Get Stronger With Compensatory Acceleration Training

Siff/Verkhoshansky's Supertraining is a brillant piece of work.

In his book Supertraining, Mel C. Siff refers to CAT as "the process of deliberately trying to accelerate the bar throughout the concentric phase of the movement, instead of allowing the load alone to determine how one should move."

Tension on the body is caused by either load or speed of movement. When you increase the speed of a movement, you heighten the tension applied to your body and make size and strength gains equal to those generated by lifts with heavier weight. The table below provides a visual idea of the concept.

Weight/Speed/Force
185 1.8 333
225 1.5 337
275 1.25 344
315 1.15 362
355 1.0 355

The speed rating of 1.0 is equal to a normal rep. The high rating of 1.8 equates to an explosive rep with a weight near 55 to 60 percent of the heaviest weight. When you accelerate the movement with the intent to move the weight as fast as possible, you enable your central nervous system to feel increased tension on your muscle fibers, and you get stronger and bigger faster.

Power and Speed Training

1) Power is developed in a Traditional Resistance Exercise with loads of 48-62% of 1 Repetition Max.

2) Speed is developed in Traditional Resistance Training Exercises with loads of 10-40%, with around 30% being the sweet spot.

The Issue of Power and Speed Training with Traditional Exercises

The primary issue is that Power and/or Speed is developed in a Traditional Strength Movcement with low to moderate loads is that...

"Research has shown as much as 75% of a movement can be devoted to slowing the bar down." (Flannagan, 2001). Elliot et al. (1989) revealed that during 1-RM bench presses, the bar decelerates for the final 24 % of the range of motion. At 81% of 1-RM, the bar deceleration occurs during the final 52% of the range of motion. The accompanying deceleration phases result in significantly decreased motor unit recruitment, velocity of movement, power production and compromises the effectiveness of the exercise." (Berry et. al., 2001)

The National Strength and Conditioning Association's Basic Guidelines for the Resistance Training of Athletes states that "performing speed repetitions as fast as possible with light weights (e.g., 30-45% of 1RM) in exercises in which the bar is held on to and must be decelerated at the end of the joint's range of motion (e.g., bench press) to protect the joint does not produce power or speed training but rather teaches the body how to decelerate, or slow down. If the load can be released into the air (i.e., the bar can be let go at the end of the range of motion), the negative effects are eliminated. Here is a situation in which the medicine ball became a rediscovered tool for upper-body power and plyometrics." (Pearson et. al., 2000) Source: "Plyometric Bench Press Training for More Strength and Power, Croxdale/Morris, Powerlifting USA , 2001

This bring us to...

Ascending Strength Curve Exercises and Accommodation Resistance

Attaching Bands and/or Chains in an Ascending Strength Curve Exercise ensures a lifter is able to continue to explode through the entire range of the movement. This enable the lifter to develop Power through the entire movement, maximizing the develop of Fast Twitch Muscle Fiber.

Intermediate and Advance Lifters

Band and/or Chain Accommodation Resistace Training is an effective method for these individual.

Summary

1) Accommodating Resistance in Ascending Strenth Curve Movements ensures the muscles are worked, trained and developed in the full range of the movement.

2) "The Intent" for Speed, Power and Maximum Strength Training needs to be on explosively moving the load as fast as possible.

With a Heavy Load, that isn't going to happen. However, the effort and intent to do so, bring the Fast Twitch Muscle Fiber into play quickly; increasing Power and Maximum Strength Development.

3) Ballistic Training with Traditional Exericses for Speed and Power Training guarantees that these Strength Components are developed through the entire range of the movement.

 

[Chrisdavisjr]

Just to be that guy, it's just occurred to me that the receive or 'catch' portion of a clean or power clean could be useful for assessing progress in the movement; if you're able to generate sufficient height on the bar to receive it in a parallel squat position, it gives you a benchmark of sorts.

If you take away the requirement to receive the bar in the rack position, an athlete could perform deadlifts with a little shrug at the top and deceive themselves that they are training a power movement. That said, any coach worth their salt would be quick to admonish them. I'm just thinking aloud here.

 

[Kenny Croxdale]

the receive or 'catch' portion of a clean or power clean could be useful for assessing progress in the movement;

Measuring Progress In The Pull

Yes, that is one method that might be used to measure the pull.

However, I am not a proponent of it. Doing so, expends energy for additional pulls and turn the movement into a different exercise.

Catching the weight and then Squatting the weight back up utilize some strength that affects your focus on "Pulling for Power".

If you take away the requirement to receive the bar in the rack position, an athlete could perform deadlifts with a little shrug at the top and deceive themselves that they are training a power movement.

Deadlift With A High Pull

This an Oxymorn. Individuals who are considering or trying to perform this movement, are more than deceiving themselves, they lack knowledge in what Power is and how it is developed.

Most lifter will focus on performing a Deadlift High Pull with too much weight.

Olympic Lifters (True "Power Athletes) employ Low and High Pulls without the catch. They and most lifter know that if they can only pull it to their waist that is a Low Pull and if they can pull it to their chest area, it is a High Pull.

I am not a proponent of a lifter watching themselve in a mirror; it alters technique. However, occassionally doing so, will provide feedback, if a lifter is too dumb to know.

A more effective method would be to have a friend film the pull. This provide great feedback.

Rather than a Deadlift with a high pull, what you want is an...

Olympic Snatch Pulls


This video demonstration...

1) The man is performing a High Height Snactch Pull.

2) The woman is performing more of a Medium Height Snatch Pull.

Olymic Low Pull Clean Pull


Yuan Chengfei is demonstrating a Low Clean Pull.

Feeling The Difference

Athletes should be able to feel the difference in of a Low. Medium or High Pulls.

 

[mbasic]

Just to be that guy, it's just occurred to me that the receive or 'catch' portion of a clean or power clean could be useful for assessing progress in the movement; if you're able to generate sufficient height on the bar to receive it in a parallel squat position, it gives you a benchmark of sorts.

If you take away the requirement to receive the bar in the rack position, an athlete could perform deadlifts with a little shrug at the top and deceive themselves that they are training a power movement. That said, any coach worth their salt would be quick to admonish them. I'm just thinking aloud here.

Rippeotoe uses that same reasoning about the catch height being a metric to measure progress ....

The height at which the bar can be racked/caught can vary wildly with load and other factors.
You can bend you knees more or less (to get lower).
You can move your feet from narrow (pull) to slightly wider(in the catch).
The speed at which the elbows come around is more of learned motor-skill ... and not a leg-power-thing.
There's a lot that goes into how the body can re-arrange itself to get lower.
I guess your max is your max ... good luck using a max (you might have only one or two of these on your best day).
Most people are programming doubles or triple reps ... that adds to the fuzziness.
That load and/or performance and/or catch height will vary from day-to-day/week-to-week with inherit or accumulated fatigue within the lifter during the training cycle.

Power clean has more technique components, or steps, than just a clean-pull ... and much of that come AFTER the pull is complete.
....therefore more variables more to go wrong, more to go right. Thus bar height varies.

=================

The other misnomer is people keep using is the "catch at parallel" thing .... that is really low. And about where most squat cleans (even maximal) are caught (and then the ride down begins). Also, its hard (almost impossible) from some to DEAD-STOP a power clean right at "parallel"....or even slight above there. Its possible, and happens, but quite uncommon.

I guess a better way to say it: I would NOT 'aim' for that position with a regular court/field athlete.
IOW: you want to catch well above (nowhere close) to "parallel".

==============

I'll agree with kenny for a change (ha ha).

That snatch high pull would be a good one....from blocks perhaps too.
You can finish "tall" and and stay extended every time, and touch the bar to the same spot on your sternum.
That takes a lot of the "noise" out of the metric of what's a "completed lift". (there is no rebend, or squat-down to catch).
Lifter is going to look the same at the end of each lift.
Want to be anal about it? put a small piece of athlete tape on your chest, under your shirt/bare skin.
Touch that spot, you'll feel it.

Sure, you use your arms to finish the lift .... but the arms are at a terrible disadvantage here ....
If you take a true snatch grip (really wide), you really can't pull with the arms that much.
Take 135# or 225# with your pinkies about 2-3" from the sleeve collars; try to do a standing/strict upright row .... you are not going to move the bar much at all. Sure, when you do the full lift, depending on load, you might bring up to the bottom of sternum, but that was 95% legs/5% arms .... all momentum from the legs.

I think Kono or Starr used to talk about placing a long PVC pipe off the jerk blocks and/or squat stand as a measuring rod for the ending spot of a clean pull .... to measure height. You can set this up off to the side where the end of the barbell sleeve just taps the the pipe.
I have never done; just heard stories. I wouldn't advocate this myself, but its a thought for those who want an exact metric to judge progress.

EDIT: lolz ...found it. This is pretty easy set up to do anywhere, every one has adjustable squat stands/or a squat rack. PVC pipe is pretty easy to come by. Bungee cord. Done





You are probably going to need straps for snatch high pull.

 

[Chrisdavisjr]

Catching the weight and then Squatting the weight back up utilize some strength that affects your focus on "Pulling for Power".

This would certainly be the case for a full clean, but in a power clean where the athlete only has to recover/stand up from a half or quarter squat, the recovery shouldn't be too demanding.

If they're lifting on a platform/suitable flooring with bumper plates, they'd be able to dump the bar from the receive position without recovering at all. I've certainly seen Oly lifters deliberately omitting the recovery phase of a clean or snatch by dumping the bar (under control, of course) in order to preserve energy.